Name: Playbook - Marcus Thrash - W3/D1 Chest & Triceps
Uploaded: 2023-07-02T18:45:27.465Z
Duration: 120 min
Description: W3/D1 Chest & Triceps

This workout includes:
- Push-ups 
- Incline dumbbell chest press
- Low to high cable chest fly’s
- Landmine chest press
- Weighted dips
- Cable rope triceps extensions
- Overhead rope tricep extensions
- EZ-bar skull crushers
- Crunches

Push up

- From an incline bench and a dumbbell in each hand
- Alternate lowering dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Landmine chest press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W3/D1 Chest & Triceps

W1/D1 Chest & Triceps

W1/D2 Legs

W1/D3 Shoulders

W1/D4 Cardio & Abs

W3/D1 Chest & Triceps

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